Pin it There's something about October that makes me crave soup, and this butternut squash and lentil version has become my go-to comfort when the air turns crisp. I discovered it by accident one evening—I had roasted squash left over from meal prep, a can of red lentils gathering dust, and the sudden urge to create something warm and filling. The result was so velvety and soul-satisfying that I've made it dozens of times since, each batch tasting like home tastes.
I served this soup to my skeptical brother who claims he doesn't eat vegetables, and watching him ask for seconds while barely acknowledging what was actually in the bowl was quietly the best kitchen victory of my year. He's made it three times now without telling me, which feels like the ultimate compliment.
Ingredients
- Butternut squash (1 medium, about 2 lbs / 900 g), peeled, seeded, and cubed: Roasting it first deepens the sweetness and gives the soup its signature golden color—trust this step.
- Red lentils (3/4 cup / 140 g), rinsed: These break down completely and create the creamy texture you're after, unlike heartier varieties.
- Carrots (2 medium), peeled and sliced: They soften into the broth and add subtle sweetness that balances the spices.
- Onion (1 large), chopped: Your flavor foundation—don't skip the slow sauté to let it become translucent and mellow.
- Garlic (3 cloves), minced: Add this after the onions so it doesn't burn and turn bitter in the pan.
- Vegetable broth (4 cups / 1 L) and water (1 cup / 240 ml): The broth carries flavor, while water keeps things from becoming too salty—use low-sodium broth if you can.
- Olive oil (2 tbsp total): One tablespoon for the squash, one for sautéing—it's just enough to build flavor without heaviness.
- Ground cumin (1 tsp), ground coriander (1/2 tsp), smoked paprika (1/2 tsp), ground cinnamon (1/4 tsp): This spice blend is what makes people ask what's in the soup—the cinnamon rounds everything out beautifully.
- Cayenne pepper (1/4 tsp, optional): Add this only if you want a gentle heat; I skip it half the time depending on my mood.
- Salt and black pepper to taste: Always taste before serving and adjust—sometimes the broth is already salty enough.
- Fresh cilantro or parsley, chopped, and coconut cream or plant-based yogurt (optional): These garnishes transform the soup from simple to special with barely any effort.
Instructions
- Roast the squash until golden:
- Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. Toss your cubed squash with 1 tablespoon of olive oil, a pinch of salt, and pepper, then spread it out in a single layer. Let it roast for 25–30 minutes until the edges are caramelized and golden—this step is where the soup gets its deep, sweet flavor.
- Build the base with aromatics:
- While the squash roasts, heat 1 tablespoon of olive oil in a large pot over medium heat and add your chopped onion and sliced carrots. Sauté for 5–7 minutes, stirring occasionally, until the onion becomes translucent and the carrots start to soften. You'll smell the sweetness releasing from the vegetables—that's your cue they're ready for the next step.
- Toast the spices:
- Add your minced garlic along with the cumin, coriander, paprika, cinnamon, and cayenne (if using) to the pot. Stir constantly for about 1 minute until the kitchen fills with that warm, aromatic fragrance—this blooms the spices and wakes up their flavor. Don't walk away or they'll scorch; stay close and listen for the sizzle to soften.
- Combine and simmer:
- Stir in the roasted butternut squash, rinsed red lentils, vegetable broth, and water. Bring everything to a boil, then lower the heat and let it simmer uncovered for about 20 minutes until the lentils have completely softened and the soup smells rich and welcoming. The lentils will nearly dissolve into the broth, which is exactly what you want.
- Puree until creamy:
- Remove the pot from heat and use an immersion blender to puree the soup until it's smooth and velvety—you want no visible chunks, just pure comfort. If you're using a regular blender, work in batches and be careful with the hot liquid by letting it cool slightly first. This is the moment the soup transforms into something luxurious.
- Finish and serve:
- Return the soup to low heat and taste it carefully, adjusting the salt and pepper to your preference. If it's thicker than you like, add a splash more water or broth until you reach the consistency that makes you happy. Ladle it into bowls and finish with fresh cilantro or parsley and a small swirl of coconut cream or plant-based yogurt if you have it on hand.
Pin it This soup taught me that sometimes the best meals aren't elaborate or fancy—they're just honest food that wraps around you on a difficult day and reminds you that warmth and nourishment are available whenever you need them.
The Magic of Roasting
The roasted butternut squash is what separates this soup from feeling ordinary. When you roast instead of boil, the squash's natural sugars caramelize at the edges, creating depth and complexity that raw or boiled squash simply cannot deliver. I learned this the hard way after making a version without roasting and feeling disappointed by how flat and one-dimensional it tasted. Now I never skip this step, even when I'm in a rush—the extra 30 minutes makes all the difference between a soup that tastes like Sunday and one that tastes like obligation.
Spice Layers and Balance
This soup's warmth comes from how the spices layer on top of each other rather than compete. The cumin and coriander provide earthiness, the paprika adds smokiness, and the cinnamon comes in last with a whisper of sweetness that ties everything together. If you've never used cinnamon in a savory soup before, this is the moment to trust it—the amount is small enough that it never announces itself but works like a secret ingredient that makes people pause and ask what makes the flavor so comforting. I once accidentally forgot the cinnamon and the soup tasted good but somehow incomplete, like a song missing its final note.
Texture and Thickness Tips
The beauty of this soup is how the red lentils naturally create creaminess as they break down, so you don't need any cream or stock to achieve that velvety mouthfeel. Every pot is slightly different depending on how much evaporation happened during cooking and how thick your broth is, so always taste and adjust the thickness with extra water or broth at the end. The soup should feel luxurious when you drink it, not heavy—if it coats your spoon too thickly, add a splash more liquid and stir it through.
- An immersion blender gives you the smoothest, most velvety result, but a regular blender works just as well if you're careful with hot liquid.
- Taste the soup before serving and be generous with salt and pepper—it's the final seasoning that makes everything sing.
- Leftovers thicken as they cool, so store-bought portions might need a splash of water to reheat properly.
Pin it This soup has become my answer to almost every question: bad day, make this. Unexpected guests, make this. Too tired to think about dinner, make this. It's nourishing without feeling austere, warming without heaviness, and always tastes like someone who loves you is in the kitchen.
Recipe FAQ
- → Can I make this soup without roasting the squash first?
Yes, you can skip the roasting step and cook the squash directly in the pot with the other vegetables. However, roasting caramelizes the natural sugars in the squash, adding deeper flavor and sweetness to the finished soup.
- → How long does this soup keep in the refrigerator?
This soup stores well in an airtight container in the refrigerator for up to 5 days. The flavors often improve after a day or two as they have time to meld together. Reheat gently on the stovetop, adding a splash of water or broth if needed to adjust consistency.
- → Can I freeze this butternut squash and lentil soup?
Absolutely. This soup freezes beautifully for up to 3 months. Cool completely before transferring to freezer-safe containers, leaving some space at the top as liquids expand when frozen. Thaw overnight in the refrigerator before reheating.
- → What can I use instead of red lentils?
Yellow lentils work well as a substitute and have a similar cooking time. Green or brown lentils can be used but will retain their shape rather than breaking down completely, resulting in a chunkier texture. Adjust cooking time accordingly as these may take longer to become tender.
- → How can I make this soup creamier without dairy?
For extra creaminess, stir in a can of full-fat coconut milk during the last few minutes of simmering. You can also add more lentils which naturally thicken the soup as they break down, or blend in half an avocado for a rich, velvety texture without altering the flavor profile.
- → What spices work best with butternut squash soup?
Warm spices pair beautifully with butternut squash. Cumin, coriander, smoked paprika, and cinnamon create a cozy, aromatic blend. Nutmeg, allspice, or a pinch of curry powder also work wonderfully. Adjust cayenne to your heat preference or omit entirely for a milder version.